Ukas sitat:«I love it when I hear folks say that human adults weren’t meant to consume milk, much less the milk derived from a different animal species. Are you kidding me? So who gets to decide which parts of the cow we should consume? Let me get this straight–we can eat the cow’s muscles, but not the milk that laid the foundation for the growth of those same muscles? Huh? The logic is just too rock-solid for me.»
– Alan Aragon

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Editor’s Cut: Supplement spotlight: citrulline malate:

– «…Citrulline is a non-essential amino acid that plays a key role in the urea cycle, the pathway by which ammonia is cleared from the body. Increasing the availability of citrulline can expedite ammonia clearance, thus delaying fatigue. Malate (malic acid), an intermediate in the Krebs cycle, can act as a metabolic shuttle between the cytoplasm & mitochondria, ultimately limiting the accumulation of lactic acid by redirecting it towards the production of pyruvate, which in turn can fuel aerobic activity…»

– «…About a decade ago, Bendahan et al conducted what I jokingly call the “come here study” due to its assessment of CM’s effect on fingerflexion.11 Mechanistic research on CM had been done prior to this study,12,13 but this one was the first to directly measure muscle energetics during exercise. The protocol involved finger flexion repetitions done at 1.5 second intervals lifting a 6 kg weight. Using nuclear magnetic resonance spectroscopy, it was found that CM dosed at 6 g/day for 15 days resulted in a 34% increase in the rate of oxidative ATP production during exercise, and a 20% increase in the rate of phosphocreatine recovery after exercise. In addition, the subjects reported a significantly lower sensation of fatigue. Collectively, these results indicated CM’s ability to enhance aerobic energy production. Notably, this was not an industry-sponsored study….»

– «As with all supplements lacking a substantive body of human toxicological data, the possibility of adverse side-effects can’t be dismissed. At this point, the decision to use CM is a matter of how optimistically you view compounds showing a glimmer of hope. It remains to be seen whether or not CM’s recent shine is just a flash in the pan.»

– «…But notice, the lower-carb menu gets some of its fat from margarine & corn chips, both of which are missing from the higher-carb sample menu. If, for example, the lower-carb/higher-fat treatment was achieved through other sources like fatty fish, almonds, walnuts, and/or avocados, then it’s almost certain that the less favorable outcomes in the lower-carb group would not be replicated….»

– «…In contrast to the scant & marginally relevant research cited by the authors, there is a relative abundance of randomized controlled trials on humans showing the superiority of lower carbohydrate intakes over higher-carbohydrate intakes for alleviating complications of the metabolic syndrome. A review by Acheson et al (cited in the present study) states that a low- carbohydrate ketogenic diet has shown better body weight and fat losses, improved insulin sensitivity and glucose control than a low-fat diet.9 A more recent review by Layman et al concluded that low-carbohydrate/high-protein (LC/HP) diets have shown superior benefits on glycemic control, including reducing fasting blood glucose, postprandial glucose and insulin responses, and the percentage of glycated hemoglobin.10 Subsequently, in a systematic review of randomized controlled trials, Hession et al concluded that LC/HP diets are more effective at 6 months and are as effective, if not more, as low-fat diets in reducing weight and cardiovascular disease risk up to 1 year.11…»

– «…The present study’s results are in partial agreement with Hamilton et al, who found that creatine dosed at 25 g for 7 days did not increase maximal strength in internal rotation or elbow flexion, but it did delay fatigue in the latter movement.12 As well, Syrotuik et al observed a lack of 1-rep max strength effect of creatine during a 5-day loading phase.13 In contrast to these two studies, Volek et al observed a significant increase in bench press 1-rep max (with no improvement in the placebo group) from CM dosed at 25 g/day for a 7-day loading period. Another difference from the present trial reported by Volek was a significant gain in total bodyweight (1.4 kg) in the creatine group….»

– «…These effects seem to be influenced mainly by non-nutritive antioxidants. This means that nutrients such as those given to the supplement group (full list here) cannot be expected to exert the same protective effects as plant foods. Given the limitations of this study, the protective effects were potentially understated….»

– (17): «…“These findings are in good accordance with the increasing evidence that diets rich in fruit and vegetables have a protective effect against CVD and lend further support to dietary recommendations for an increased intake of fruit and vegetables….»

Videre er ikke EMG (Electromyography) signal et godt mål for aktiviteten i hele muskelen; «…“Thus, the surface EMG signal usually does not reflect the electrical activity of the entire muscle, and it is inappropriate to conclude that a certain exercise is in some way better than another exercise based on EMG amplitude values. Furthermore, the EMG signal can be influenced by factors that are different for each exercise, such as biomechanical factors and movement speed…»

– «…It’s interesting that creatine was able to raise DHT in a seemingly dose-dependent manner. However, it’s also clear that this short, poorly disclosed study leaves a lot of questions hanging. So, to address the initial question, the evidence indicting creatine supplementation as a hair loss agent is far- fetched at this point. Green makes the solid point that these results would need replication after verification that the supplement was free of androgenic contaminants. From an anecdotal standpoint, I haven’t observed a higher prevalence of balding athletes on creatine compared to those who aren’t on it, nor have I received reports or complaints of hair loss from male clients related to creatine use. Ultimately, if you’re worried enough, there’s a simple solution: don’t use the supplement. This wouldn’t be a complete loss; in fact, it might force you to beef up the rest of your programming to compensate for the sacrifice….» (notater: Kreatin Monohydrate, CM, kosttilskudd, baldness, skallet).